Friday Night Lights WOD

7/12/17 WEDNESDAY CROSSFIT

A. Metcon (3 Rounds for reps)

Kipping Handstand Push Ups or Kipping to Push Up Position 3x3-5 reps

*rest 60 seconds b/t sets

B. Snatch (10 min Snatch Ladder)

60%x5
70%x4
80%x3
90%x2
95%x1

If time exists attempt one more rep at 100%+

C. Metcon (AMRAP - Rounds and Reps)

10 AMRAP “Drag and Load”

1 Sled Drag 25m
2 D-Ball Over Barrier
3 MU
4 HSPU

MU Scale = C2B, PU, or Low RR
HSPU Scale = HRPU

Low Bar Muscle Up Progressions

6/30/17 FRIDAY CROSSFIT

Metcon (3 Rounds for reps)

Muscle Up Skill Work

A.
Low Bar Box Drill

B.
Bar Muscle Ups 3 x 2-4 reps
or
High Hip Pulls 3x2 reps

C. Clean ((70%x3, 80%x2, 85%x1)x3)

D. Bench Press (5.5.5.5.5)

Climbing Weight to a heavy 5

Amanda Street
Angles of Squat Variation

6/28/17 WEDNESDAY CROSSFIT

A. Chest-To-Bar Pull-ups (3x2-7 reps )

Skill today is KIPPING ; how to use kipping for toes to bar, pull ups, and chest to bar pull ups.

Rest 60 seconds between sets

B. Front Squat (3x5 @ 65%)

C. Metcon (Time)

3 RFT:

200m Run
10 SA DB/KB Snatches Alt. 50/35
3 SA OVH DB/KB Squats e. side   50/35

A Whole New Cycle

6/26/17 MONDAY CROSSFIT

A. Pull-ups (3x5-8 )

*Rest 60seconds between each set
*Focus on maintaining a hollow body position through the entire movement
*Scale = Scap Pulls

B. Front Squat (3x5 @60%)

C. Metcon (AMRAP - Rounds and Reps)

7 AMRAP:

7 Deadlifts 225/185
7 Burpee Over the Bar
7 T2B
7 Wall Ball Shots 20/14

Amanda Street